Friday, August 17, 2007

Samra R. Savioz- Just nominated for SWPA "leveling the playing field" award!

The Women and Girls Foundation’s celebration of “Women in Sports: Leveling the Playing Field” will take place the evening of Saturday, October 13, 2007 at the Heinz Field East Club Lounge in Pittsburgh, Pennsylvania.

What is the history of this award?
In 2005, the Women and Girls Foundation (WGF) pledged to honor 24 women each year who were engaged in dynamic work in exciting and challenging career fields in Southwestern Pennsylvania. The purpose of these annual events is to honor women innovators and to inspire young women to see the range of career options available to them. In 2005, WGF honored 24 “Women in Science” at the Carnegie Science Center.

In 2006, we again honored some phenomenal women who are making a difference in our region through their work in finance and manufacturing at our event called “Women in the Material World.” Hundreds of people attended both events to honor a diverse group of women in various fields, each with her own magnificent success story!


This year, we want to honor a diverse group of “Women in Sports” who are leveling the playing field.

This is a premier opportunity to celebrate outstanding women leaders in Southwestern Pennsylvania, and foster community awareness of the inspiring women in your neighborhood, company or organization
. The celebration of “Women in Sports” will provide honorees, their organizations and other community leaders with the opportunity to connect their work with the efforts of The Women and Girls Foundation to pursue equity for women and girls in our region.

The event will highlight many of the women and teenage girls who are making an impact on athletics throughout our region – whether they are coaches, athletes, sports agents, attorneys, sports medicine practitioners, or own a team of women athletes – they all level the playing field every day.

It is a great honor to have been nominated for such a prestigious award. I thank all of my supporters for allowing me to help them make positive changes in their lives!

Client Testimonials


I have been doing aerobics, yoga and Pilates for what seems like forever, but I’ve never actually enjoyed it. I did it because I felt like I had to. My attitude slowly changed, however, when I began classes with Samra Savioz. After the first few classes I actually began to enjoy myself, and when I had to miss a class for work-related travel, I was actually disappointed. In the past, I used to be relieved.
Samra has inspired me to feel good about testing my will and my drive, and to look forward to doing so. I still enjoy classes with her moreso than without, but I look at it in an entirely different way. She has enabled me to realize that my mind is just as important to staying fit as my body.
Heather DeFazio, Pharmacist, Pittsburgh PA


My name is Teresa Leonardo. I work for Pfizer as a Therapeutic Specialty Representative. I live a busy schedule on the road, in and out of hospitals in Western PA, eating far too many breakfasts, lunches and dinners. Throughout my 10 years in my career, and entering my forties, I gained weight and lost muscle tone. I failed many diets and exercise routines because I never consistently made the time nor did I understand the essentials of an exercise program that could be designed for me personally. When I asked the YMCA about their personal fitness trainers, Samra Savioz was highly recommended by the staff at the Franklin Park YMCA. I told the staff I didn’t want just any trainer. I wanted a trainer, with what I described as the “Dr. Phil” approach, be straight up with me but also have some understanding of my busy lifestyle and show me how to incorporate exercise and better eating habits into my daily life so that I can both meet and sustain a healthy weight and greater muscle tone. And, that was exactly what I got from Samra as my personal trainer. Although there were times that I said “I can’t do that”, she always said, “Yes you can” and through the course of time that we spent together, I did do those things, running miles, lifting and holding weight as I never did or could before. Samra ran with me, stretched with me, lifted along side me encouraging me along my journey of a healthier lifestyle. Samra’s commitment to helping me achieve a healthier diet and exercise goals that meet my needs and goals has given me the motivation I needed to make time for a healthier well-being. I am most thankful for knowing Samra Savioz.

I HAVE KNOWN SAMRA SAVIOZ FOR ABOUT SEVEN YEARS. SHE HAS GIVEN ENCOURAGEMENTAND INSPIRATION TO MANY THROUGH HER OWN HARD WORK AND ABILITY TO RISE ABOVE LIFE'S MANY DIFFICULTIES. SHE IS A GREAT EXAMPLE FOR WOMEN WHO WANT TO ACHIEVE AND MAINTAIN PHYSICAL STRENGTH AND HEALTH . SAMRA HAS A CONSISTENT AND CONSIDERATE STYLE TO HER MOTIVATIONAL STRATEGIES. WE WISH HER LUCK! SUE HOLLERAN M ed. RETIRED EDUCATOR


I’m a full time physician and mother of a 4-year-old child. I’ve gained 30 pounds after my pregnancy in a very short period of time. Because of my very busy schedule and long working hours, I needed someone to help me to get in shape and be healthy again. I was very lucky to find Sam last year. Because of her knowledge of exercise and her ability to motivate me to work at the top level, I was able to lose 30 pounds in 1 year. She is very flexible with her schedule, which is very important to me. As a physician I have some knowledge about nutrition, but I was amazed how knowledgeable she is in that area. I’m constantly surprised with the different exercise programs at each session and with her wonderful personality that keeps our workout enjoyable. Thanks to Sam, I’m a very happy person again.
Sanja D., M.D., Ph.D.


Samra (Sam) has been my personal trainer and I found it a privilege to work with her. Sam is very knowledgable, creative and resourceful. I had a few challenges when I worked with her and she, on her own time, found special exercises that worked for me and helped me get stronger. Sam helped me get my body in good working order so I can live my life to the fullest and go out into the community and do my work. I support her nomination for the SWPA woman "Who is Leveling the Playing Field!"
Connie Mockenhaupt
Community Volunteer


Samra Savioz not only transforms her clients' outer apperances, she changes their minds. Through her uplifting and unfaltering attitude she boosts self-confidence levels and instills discipline helping people to reach their goals, while becoming the person they have always wanted to be inside and out. - Amanda S.F. Hartle, journalist.

My 2007 New Year’s resolution was to finally lose the weight I had been struggling to take off after the birth of my second child and ultimately become more toned and sculpted. So in keeping with that resolution, my husband purchased personal training sessions at the YMCA to assist me in my efforts. It was then I first formally met Samra Savioz. Prior to that, I didn’t really know Sam, however I had taken a few of the classes she instructed and found them all to be challenging, entertaining and enjoyable. But after our first personal training session together, I was immediately impressed by her thorough fitness assessment and evaluation of me, as well as, her knowledge and insight for her profession.

I thought I had an adequate understanding of how to properly monitor my daily food intake with a points tracking system and how to correctly employ the traditional exercise methods I learned from my collection of fitness DVD’s. But Sam “set the record straight” for me and clearly redefined and taught me about proper nutrition and appropriate exercise instruction, always going above and beyond all of my expectations. She made herself readily available to answer my many questions and always took the time to fully explain whenever I needed clarification. Sam was always very honest and upfront in her approach, and her commitment to helping me achieve my goals was both sincere and unwavering.

After working with Sam for five months, I lost 25 pounds and achieved strength and muscle definition. I followed her guidelines closely and worked extremely hard to achieve my goal, but it was really Sam’s passion, encouragement and motivation that inspired me to persevere and empowered me to believe in myself. Not only was this paramount to my goal attainment, but it was also something I didn’t expect when I initially signed up for personal training sessions with her. Sam is incredibly talented and truly exceptional in her field. I feel so very fortunate to have trained with her and to have benefited so greatly from her expertise. She has impacted my life in such a positive way, and I truly credit her with my success! -Ke
rry Schurman M.Ed.

I have been working with Samra for about seven months. I have significantly improved my level of physical fitness and had a significant weight loss. I feel more energetic, feel better about my appearance, and feel better about myself. Samra has provided me with her expertise, encouragement, and moral support, I do not think I could have accomplished so much without her help.
Rochelle Rosen, M.D.
*(Has lost over 60 pounds!)

What Does a Session Entail?

Most inquires are optimistic about trying something new in regards to exercise and weight loss programs. Many people tell me that, "they have tried everything!" or " I already have a trainer." They sometimes tell me that they are "fairly-happy with their bodies and their current programs/trainers." Some even say they have been with the same program/trainer for a year or more and haven't lost any weight. (Makes me scratch my head!) Many think it is themselves that is the root of the problem. In some cases it may be. My experience has taught me that it is more common that most people lack the appropriate supervision and guidance with individualized and personalized plans. I never use a "cookie-cutter program" with any of my clients. Regardless of their wants and needs. My clients must agree to an organized well thought out plan. I provide each client with a map and they need to follow their map in order to achieve their goals. I hold everyone responsible for the choices they make and have clients that have found it necessary and productive for me to stay in daily contact with them via email to help them keep focused. I take great pride in helping each person attain their goals, my reputation is built upon their success rate.

Let me give you a more clear example:

Ms. Black calls me on the phone and says; "Hi, I got your name from a friend who said that you are a trainer."
Sam: "Was this person a client of mine?" " What is your health history?" "Could you please elaborate on any pre-existing surgeries, injuries, medications, physical limitations and please provide me with your current height and weight?"
Ms. Black: "I just recently had a meniscus tear and repair in my right knee and I am 5'3 and weigh 170 pounds." "Other than that, I am healthy!" "My knee is better now that it is fixed."
Sam: "Ms. Black, please understand that although your knee has been repaired and you claim to feel good and are pain free, I would like you to have either your surgeon or your PCP provide me with a prescription that releases you to exercise. It must clearly state that there are either NO LIMITATIONS or list any LIMITATIONS." "You can bring this to our first meeting where I will complete a fitness assessment." "The assessment will allow me to gather additional information about your current physical state." "I will be looking at your body fat, your BMI (that is your healthy height/weight ratio), your flexibility, blood pressure and pulse and your aerobic fitness level and your stamina.
Ms. Black: "How soon after the assessment is complete will we be working out together?"
Sam: "We should be able to schedule appointments immediately after your assessment if everything we find is within a normal range." "Some people have noticed muscular weakness in their quadriceps (upper front thigh muscle) if they have had knee issues. We will look toward strengthening yours if that is the case." "I will also provide you with any necessary stretches and strengthening exercises that you can do on your own as well." "I look forward to meeting you in person."

*After obtaining adequate information about the client, I will schedule future meetings combining exercises for lean muscle mass development, fat burning and cardiovascular improvements along with any necessary nutrition counseling. Programs for individual usage can be created to supplement our workouts for an additional fee. *

Tuesday, August 14, 2007

What Purpose Does Protein Serve in Your Weight Gain Diet...

Protein is necessary for metabolic function, it helps our immune system to fight diseases and with other bodily processes. Protein is necessary for our bodies to produce and stimulate the growth of hair, finger nails, skin, cartilage, muscles and bones. Children need protein to aid in there growth; while adults need protein to build, replace and repair tissues/muscle fiber. Protein can be found in many food sources and supplements such as, meat (animal protein), eggs, beans, grains, dairy products, soy based products and in mixes/drinks and bars (protein powders, etc.). Although protein helps your metabolism, it should not be avoided in your diet for weight gain. A more reasonable approach to changing or maintaining any healthy life style and healthy weight is to consume a balanced mix of the food groups . Always, keeping in mind that, "too much of anything, is not a good thing!"

Friday, August 10, 2007

Getting in the best shape of your life...

Aim to get at least 30 minutes of cardiovascular exercise 5-6 times per week. Change up the activities and choose from those that you like best. Make sure that you mix it up so you do not get in a running rut or bored with biking. Intervals are not required during every workout, but they will boost your fat burning potential!

Thursday, August 9, 2007

DICHOTOMOUS (BLACK-AND-WHITE) THINKING

"I am perfect or a failure. I am thin or fat. I starve or binge."

Dichotomous thinking, leaving no room for the in-between, is a common feature of eating disordered individuals. This type of thinking often leads clients down a path of continued pain and suffering. Realizing or getting help to realize that, one can not be the best at everything. Being perfect or the quest to find the perfect body is often the goal of these individuals.
The female clients that I have worked with have found it to be essential to uncover why they have such a need to please and to be the best at EVERYTHING. For the most part, they have lost sight and are not aware of the impossibility of the task they have set for themselves by thinking this way. They have been living there lives with the notion..."If I work hard enough", "I will not make a mistake" or "If I eat I'll be fat; if I don't eat fat, I'll be thin."
With self discovery via coaching and assistance most clients are finding that their world was such and that those that are focused and committed to making changes are better able to do so.
(*Some cases are recommended to seek additional psychotherapy and or treatment.)

Tips to reduce fat in your diet!

TIP #1- Boil, steam, broil, or microwave vegetables AND avoid adding butter, and dipping sauces. Instead, try spray margarine or balsamic vinegar. Spray margarine can typically be found in your grocers dairy section on the top shelf. There are several brands to choose from. There are many other types of flavored vinegars that are full of flavor and have no additional fat calories that will spruce up the flavor of your veggies. Dried herbs and even adding some hot pepper flakes will kick up the flavor count. Experiment! Don't knock it until you try it.


Keep checking the blog for more tips and recipes, as to how you can reduce fat in your diet.

Wednesday, August 8, 2007

The Glycemic Index. What is it?

Note: As far as fruits go, if it tastes too sweet it's generally safe to assume that it has an elevated GI.

Fruits:
apples (40)
banana (51) Ok Green
blueberries (40) Fresh
cherries (22)
grapefruit (25)
green grapes (43)
orange (51)
pears (33)
plums (24)
prunes (29)
raspberries
tomatoes
Vegetables
asparagus
beans (all)
broccoli
cabbage
carrots
garden beans
garlic
kidney beans
lettuce
mushrooms
onions
peas
peppers
spinach
squash
bitter melon
Drinks
unsweetened tea


Low GI carbs:
Bread: Whole Wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal
Corn
cooked couscous
whole grain crackers
cooked oatmeal
Pasta cooked al dente
Green, split or black eyed peas
Whole grain pita, 6"
Cooked brown rice
small whole grain roll

Other food:
barley wheat
dairy products
egg noodles
eggs
meat
nuts
steelcut slow-cooked oatmeal
seeds

Glycemic index of foods!

GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

Classification and GI range

Examples:
Low GI
55 or less
most fruit and vegetables (but not potato), oats, buckwheat, whole barley, All-bran, basmati rice


Medium GI
56 - 69
sucrose, Mars bar, croissant


High GI
70 or more
corn flakes, baked potato, jasmine rice, white bread


A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of
starch (amylose vs. amylopectin), physical entrapment of the starch molecules within the food, fat content of the food and increased acidity of the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can inhibit carbohydrate absorption, thus lowering the GI. Unrefined breads with higher amounts of fibre generally have a lower GI value than white breads, but, while adding butter or oil will lower the GI of bread, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel. Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible. This raises the GI, with some brown breads even having GI values over 100.
The glycemic index can only be applied to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, or have very low GI values. This also applies to carrots, which were originally and incorrectly reported as having a high GI.
[2] Alcoholic beverages have been reported to have low GI values, however it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.[3]
Glycemic index (also glycaemic index, GI) is a ranking system for
carbohydrates based on their effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.
Carbohydrates that break down rapidly during
digestion have the highest glycemic indices. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids. But in fact, some foods having a low glycemic index or having very little carbohydrate cause a high insulin response or raise blood lipids. The insulin index may therefore also be useful as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined by the area under the two hour blood glucose response curve (
AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100.


The effect on blood glucose from a high versus low glycemic index carbohydrate
The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.
[1]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages in that it is universal and it results in maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose
staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined, and the GI scale is culture dependent. (Click on any of the underlined words above for a more detailed description from, "Wikipedia.com")

Saturday, August 4, 2007

MEAL PLAN BASICS

Meal Plan Basics
Samra R. Savioz, Personal Fitness and Athletic Trainer

Clearing up Carbohydrate Confusion-

Carbohydrates, which come primarily from fruits, vegetables, breads, cereals, and whole grains, are capable of providing a major source of energy. Although, over consumption of any food type will cause or can lead to the cause of weight gain! This applies to eating too many calories from any food, whether it is a carbohydrate, fat or protein. For most people keeping a moderate control of carbohydrates; consisting primarily of fruits and vegetables, along with a low-fat and lean protein meal plan can actually lead toward weight loss. Focusing in on the fiber content within the carbohydrates being consumed will help the body to feel fullness and may also play a part in the prevention of certain diseases.
You have probably heard people refer to, “carb-ing-up” before exercise as being a way to obtain energy. The truth is that over consuming carbs, such as eating a plate of pancakes or a hefty bowl of pasta before you go to the gym will most likely cause weight gain. Not to mention make you nausea’s. Eating wisely, and at least an hour before exercising will provide you with more energy and less likelihood of gaining weight, regardless of how much exercise one is doing.

FAT!!!-

There are three types of fat: saturated, mono-unsaturated, and polyunsaturated, all containing the same amount of calories. The major differences with the different types of fat are primarily linked to health related issues that may be inherited by consuming such fats; i.e., heart disease, high cholesterol. Etc. Examples of these fats are: Saturated fats (associated with heart disease) such as butter, are solid at room temperature. Unsaturated fats, include polyunsaturated fats and monounsaturated fats, are generally thought to be the healthier fats. These types of fat may be found in liquid vegetable oils and most margarine. The fats that I recommend consuming are limited to extra virgin olive oil and to flax seed oil. I suggest a total fat intake of less than 10% a days worth of calories. I would entirely eliminate the need for any saturated fats!

Protein Power-

Proteins help maintain and build body tissue. Protein-rich foods such as meat, eggs, cheese and nuts; all contain a significant source of fat and the major source of saturated fat in the foods we eat. Therefore, I recommend consuming only lean meats (skinless chicken breast, turkey breast, fish (tuna in water, not in oil), and pork with the fat trimmed (not from the butt of the animal). Instead of eating whole eggs, opt out and eat egg whites or egg beaters and only prepare the eggs with a non-stick cooking spray or by hard boiling an egg and disregarding the egg yolks. Cheese is a tough one. I admit, I love cheese, but, it is sooo fattening. I only recommend using reduced fat cheese or fat-free cheese as a permanent substitute for whole-milk cheeses. Emphasize making protein choices that are lower in calories and in FAT, such as lean meats, low-fat or fat-free dairy products and legumes (dried beans).

Micronutrients-

Micronutrients include vitamins and minerals. I recommend eating a wide variety of foods bright in colors to ensure getting certain vitamins and trace minerals within your diet. Such vitamins include and are not limited to, Vitamins, A, B, C, D, E, and K. Examples of essential minerals are calcium, potassium, sodium, iron, zinc and iodine.

Fiber-

There are two types of fiber, soluble and insoluble fiber. Both types are found only in plant foods, and are the non-digestible part of carbohydrates. Fiber is calorie free and it has a host of health benefits. Most people do not get enough of it.
Soluble fiber slows down the absorption of food in the stomach, which in turn creates a feeling of fullness. Soluble fiber has also been associated with the lowering of blood cholesterol and stabilizing blood sugar levels. Some of the most common sources of food that contain soluble fiber are oats, dried beans, fruits and vegetables. Consuming fiber rich foods in excess can cause bloating and other gastroenterological effects…so gradually introduce them into your diet.
Insoluble fiber will increase the rate the food moves through the digestive tract and is also associated with reducing the risk of some forms of cancer. Insoluble fiber is found in food sources such as, brown rice, cereals, dried beans and whole grain breads.

Last but not least…WATER-

Water is a nutrient that humans can not do without. The human body requires water for hydration and health. Without water the human body can only survive for a few days. Water is the most abundant substance in the body and helps to perform many bodily functions. Water consumption assists in the digestive process, regulates body temperature, and assists in transporting nutrients and waste products to and from the body cells. It is just as important to drink water prior to an exercise program as it is during and after the completion of a work-out. Water will also help to increase the body’s ability to burn fat and increase your metabolism.
Drinking eight 8oz. glasses of water everyday is recommended.
Bottled water, seltzer, mineral water and sugar-free waters are other options. Limit all caffeinated beverages- they act as diuretics, and will cause you to lose more water than you would otherwise, which may lead to dehydration. Especially, when you will be sweating during exercise.